Another cut log by mbmetc

[MBMETC]

stats
40 yrs
5'9"
195lbs as of today
bf 15-16%

ok so my ultimate goal is to be 200-205 at 10% but first i need to reduce my bf
and then i can build and cut and build and cut.
so this log will be the first step and will consist of cutting.
i am new to cutting as ive never done a cut before so any experianced input is welcome as well as supportive comments from the great members here at AR.

day 1- 6:00am 40mins of low to med intesity cardio
25 mins on the treadmill at 4.2mph followed by 15mins on the stairmaster 50-70 steps per min 300+ cal burn
day 1/meal 1 pwo shake w/1 cup oats 490 cals 40g pro 58g carbs 9.5g fats
im not used to getting up and hitting the gym at 6:00am so this is deffinately gonna take some getting used to.
i know! you want pics i will take some tonight and post them up as soon as i can so please be patient.
my diet will be:
wo days 2550cals 235g pro 157g carbs 74g fats
non w/o 2050cals 195g pro 99g carbs 63g fats
my work out will be
4 days sun/tue/thurs/sat and focus on 2 muscle groups per w/o followed by 20mins hiit. i'll log the specific w/o as i build this log.
my lbm is 166lbs and my bmr 1704 AND tdee 2641 based on lbm
i hope i have this right if not someone please help me correct this.
i'll be logging meals througout the day so stay tuned.

[baseline_9]

Good luck

What is your taining routine and what is ur cardio schedule

I have already said that i would like to se ur fats lower and carbs higher but TBH it is a personal choice.

Get them pics up

[MBMETC]

weights
sun-chest and tri's
tue- back and bi's
thur- shoulders/traps and heavy arm day
sat-legs
cardio 20mins hiit after workouts
40min am lit-mit cardio 4-5 days a week waking up so early blows.
i will look into your suggestion but tbh carbs bloat the crap out of me and then i feel unmotivated so i'll run a week and see how it goes
thanks bro for offering up

base whats your take on supps
i have an omega 3/6/9 capsuls 800mg of each group
i see you talking about adding in dextrose not to familiar with it and its use

[POPS]

Ill be following also bro. I hear ya on the am cardio........I hate it, but it has to be done!!!

I think I see guys adding dextrose in their pwo shake???? I cannot remember. I throw oats in mine as well as glutamine to help with recovery....

[MBMETC]

Ill be following also bro. I hear ya on the am cardio........I hate it, but it has to be done!!!

I think I see guys adding dextrose in their pwo shake???? I cannot remember. I throw oats in mine as well as glutamine to help with recovery....

thanks for the support

[baseline_9]

Omegas yes, take them

Dextrose i take just as i begin my w8 session

Spike insulin and stop the release of cortisol while you are training

It will also put you in a better state to perform HIIT

[baseline_9]

Dextrose is a simple carb, basically sugar

[MBMETC]

Omegas yes, take them

Dextrose i take just as i begin my w8 session

Spike insulin and stop the release of cortisol while you are training

It will also put you in a better state to perform HIIT

thank you

[MBMETC]

10:00am meal 2- 5oz chicken .25cup cashews cals 345 pro 45g carbs 8g fats 13g
1:00PM MEAL 3 5OZ lean ground beef and salad w 1tbsp flax oil 300 cals pro 23g carbs 0g fats 22g
4:00 MEAL 4 1 can of tuna mixed with vegeneze and 1 cup brown rice cals 445 pro 31 carbs 44 fats 14.7 i should drop the rice with the tuna because of the fat with the vegeneze im not happy with the seperation of fats and carbs on this meal. any thoughts

[cerealkiller326]

Good luck bro! I'll be keeping an eye on this as well!

[MBMETC]

t

Good luck bro! I'll be keeping an eye on this as well!

thank you

[POPS]

Dextrose is a simple carb, basically sugar

even when cutting?

[MBMETC]

Splenda is dextrose it has 3.5 cals,0 fat and less than 1carb per packet I'm useing this in my coffee because black coffee is nasty. By using splenda Im saving 200 cals just from sugar in my coffee. Who would have thought

[POPS]

Splenda is dextrose it has 3.5 cals,0 fat and less than 1carb per packet I'm useing this in my coffee because black coffee is nasty. By using splenda Im saving 200 cals just from sugar in my coffee. Who would have thought

this makes 2 of us...

[MBMETC]

7:00pm meal 5 5oz chicken 1 cup os green beans and a salad cals 175 protien 30 carbs 0 fat 4g

[POPS]

7:00pm meal 5 5oz chicken 1 cup os green beans and a salad cals 175 protien 30 carbs 0 fat 4g

lol! Im having the exact same thing but with broccoli!

[MBMETC]

ok, made it to day 2 and in the gym at 5:45am busting out the cardio 25mins at 4.5 on the treadmill (brisk walk) and 15mins on the stairmaster 400 calorie burn. finished out with some ab's
and couldn't wait to get home and have my whey and oat shake.i'll be back in the gym in the evening to do back and bi's and 20mins of hiit cardio.

[cerealkiller326]

Glad your keeping it, should post before and after pics MB.

[MBMETC]

****

[Glenie]

Good luck

[MBMETC]

Good luck

thank you for the support

[scotty51312]

I'll follow this one too MBM, I think i'm gonna post a bulking log just to be different I'm a fat phuck already but the bigger i get the less likeley anyone is to ever tell me i'm a fat **** from the fear of me killing them and eating them as a snack lol

[gbrice75]

^^ Lmao Scotty!

MB, i'm in bro. Let's see some before pics and get this thing going correct!

[MBMETC]

^^ Lmao Scotty!

MB, i'm in bro. Let's see some before pics and get this thing going correct!

Thanks man I'm excited for your input, I tried to upload some today but I think there was a problem on ar side of the uploaded. But the avi pic is today.

[MBMETC]

Day 2 workout back and bi's today and 20 mins hiit cardio.
10x4 stiff leg deads
10x4 seated cable rows
10x4 lat pull downs
10x4 bent over rows
.
12x4 barbell curls
12x4 isolated dumbbell curls
12x4 standing hammer curls
.
Also worked traps
10x4 Olympic high pulls
15x2 dumbbell shrugs
12x4 barbell shrugs smith machine
Followed up by 20 mins hiit cardio on the treadmill
I'm a little less energetic because of the deficit in my diet but I'm pushing through.

[MBMETC]

I'll follow this one too MBM, I think i'm gonna post a bulking log just to be different I'm a fat phuck already but the bigger i get the less likeley anyone is to ever tell me i'm a fat **** from the fear of me killing them and eating them as a snack lol

Dont feel bad bro fat is where it's at...lol

[MBMETC]

Ok day 3 and getting up at 5:00am still hasn't gotten any easier, but than again hard work doesn't come easy. Woke up to a beautiful ice storm here in the northeastern us and driving to the gym was eventful but I'm here and I got my cardio in this morning 30min treadmill at 5.0 and 5 incline 200cal burn and then over to the stair master could only do 10mins but at a leg burning 100 steps per min burnt another 130 cals there so 330 cals for 40mins, not too bad I suppose. Man do want a bacon egg and cheese with ketchup but my post cardio protien and oats will have to suffice..lol
Thanks for reading

[marcus300]

Keep strong and motivated,

I'll be watching

[MBMETC]

thank you Marcus i'll be talking to you in a couple of months about priming.

[MBMETC]

cant get any pics up, gimmi help i dont think im doing it wrong

[MBMETC]

****

[MBMETC]

Ok here we go, keep the flaming to a minimum
http://i1206.photobucket.com/albums/...g?t=1296666742
http://i1206.photobucket.com/albums/...g?t=1296666914
http://i1206.photobucket.com/albums/...g?t=1296666946
http://i1206.photobucket.com/albums/...g?t=1296666974

[MBMETC]

ok no one said this was gonna be easy ,but man im i hungry. i suppose it will take some time for my body to adjust. i will be doing my first weigh in on sunday and debateing if i should have a cheat meal on friday evening ( i really want a cheeseburger ) being it's only my fist week and if i don't do as good as i expected i'll blame it on the cheeseburger..

[gbrice75]

ok no one said this was gonna be easy ,but man im i hungry. i suppose it will take some time for my body to adjust. i will be doing my first weigh in on sunday and debateing if i should have a cheat meal on friday evening ( i really want a cheeseburger ) being it's only my fist week and if i don't do as good as i expected i'll blame it on the cheeseburger..

Dude, you have the base to begin with, that's MOST important IMO. I didn't have ANY base, and had 70+ lbs of fat to lose. Try doing that while looking to build a physique/base.

All we need to do is get you lean which won't take much more then 3 solid months of dedication (I should talk, right? lol). Being hungry is to be expected; your body is adjusting to a new type of diet and you said yourself you've never cut before. What we need to be certain of is that you're not in too much of a deficit and therefore starving yourself. You should not be DYING hungry. If you are, we need to change things up asap. Drink alot of water also.

Personally, i'd wait a full month before doing a cheat meal. A meal isn't a big deal, but you're hardly off the ground yet. Let your body get used to this type of eating before deviating. Just my .02

[MBMETC]

Dude, you have the base to begin with, that's MOST important IMO. I didn't have ANY base, and had 70+ lbs of fat to lose. Try doing that while looking to build a physique/base.

All we need to do is get you lean which won't take much more then 3 solid months of dedication (I should talk, right? lol). Being hungry is to be expected; your body is adjusting to a new type of diet and you said yourself you've never cut before. What we need to be certain of is that you're not in too much of a deficit and therefore starving yourself. You should not be DYING hungry. If you are, we need to change things up asap. Drink alot of water also.

Personally, i'd wait a full month before doing a cheat meal. A meal isn't a big deal, but you're hardly off the ground yet. Let your body get used to this type of eating before deviating. Just my .02

Thanks for checking in and for the vote of confidence but I wanted to be done in 1 month, yeah ok..lol
Seriously though I feel the exact same way you do on the cheat meal I was just hoping yourself, baseline or Damien would say to have it, hahaha.I don't think I'm eating too low I'm hitting like 2000 cals on off days and like 2300 on wo days but I will double check that. I'm working with a lbm of 170lbs so perhaps you can double check me on my caloric intake. I also agree that it is gonna take some getting used to to go from 3800 cals to 2300 ya I think I'm gonna feel hungry.

ok gb here is todays breakdown cals 2200 pro 285 carbs 115 fats 50

[MBMETC]

Good morning the beginning of day 4. Ok so up at 5:15 in the the gym at 5:40 and 40 min of cardio, is anyone else seeing a pattern developing here. I'm tired but I just have to keep watching those infomercials on the tv while on the treadmill or stair master of all those work out DVDs and see all the fitness models and tell myself keep pushing and you can get that. I think I'll rest from the am cardio tomorrow and give my body a rest and get back to it sat am I don't want to burn out too early I'm not making excuses yet to not get my ass in the gym but that is easily done when you over do it.

[tjax03]

Splenda is dextrose it has 3.5 cals,0 fat and less than 1carb per packet I'm useing this in my coffee because black coffee is nasty. By using splenda Im saving 200 cals just from sugar in my coffee. Who would have thought

Splenda is not dextrose. It is sucralose with a small amount of either dextrose or maltodextrin added in as a binder/filler. Sucralose has 0 calories, while dextrose is a sugar and as such has calories.

[MBMETC]

Splenda is not dextrose. It is sucralose with a small amount of either dextrose or maltodextrin added in as a binder/filler. Sucralose has 0 calories, while dextrose is a sugar and as such has calories.

your right im sorry i got the name screwed up on the splenda package i thought it said dextrose not sucralose.
sorry to pops for the eroneious info...my bad

[MBMETC]

Day 5 and as I said rest day no cardio, no gym.
Did shoulders and heavy arm in yesterdays evening workout
Barbell presses
Dumbbell presses
Front raises
And so e cable work
Moved on to arms and did dumbbell triple drop sets which I haven't done in a while and pretty much burnt out my arms
2 sets 8x8x8
Also 3 sets of barbell curls with the Olympic bar and plates to finish off
Not too much on arms remember i'm focusing on bi's and tri's on other work out days. this day is to simply bring my arms to pretty much total failure.

[MBMETC]

Ok as mentioned above I figured I would give myself a break and not do am cardio on Fridays and get back to it on sat am, well I get up at 5:15am head out to the gym pull in the parking garage and see no cars. They don't open till 7:00 am on sat and sun and I gotta be at work at 8:00 so I guess it's back to the drawing board.other than that it will be 1 week Sunday that I started this cut and I can deffinately feel a difference I'll jump on the scale Sunday and post week 1 results.